The Lewitt postion (or 90-90 hip lift) is supposed to target hamstrings and distal glute to drive hip internal rotation all…day…every…day.
But what if you feel quads only? Is that okay?
Find out in the video/post below what is going on here and most importantly, what the heck to do about it!
Table of Contents
Why are quads contracting during the 90-90 hip lift?
The quadriceps extend the knee, but there is no “pure sagittal” movement. There is a rotational action through the knee joint as you drive extension.
That rotation is tibal external rotation and femoral internal rotatio.
Since the lewitt position aims to increase femoral internal rotation, the quads can compensatorily contract to drive internal rotation, but attempting to do so at the distal femur. This cheat could be because you are asking the individual to posteriorly tilt the pelvis against gravity.
But fam, we want internal rotation at the proximal femur, so this action is likely not going to get you a whole lotta femoral internal rotation and subsequent sacral nutation. In fact, quad activity is often paired with lumbar extension in this case.
So what is one to do?
I’m glad you asked!!!!
Other interventions to use when you feel quads during the 90-90 hip lift
Your first line of defense will be to coach the snot out of this move. Make sure they can create a pelvic tilt without engaging abs as well as keeping the lower back flat on the floor. That can help your supreme client feel hamstrings.
But if you try that and this move is still whack, you might have to choose an easier move.
Coaching something like a sink squat, which has easier gravitational demands, might be the way to go:
The hard part is this move can be hella tough, so you might have to go with an easier position. You could take gravity out of the equation by utilizing a sidelying intervention:
Or even something gravity-assisted, such as quadruped: